Strict & kipping pull-up mobility
Break out the mobility requirements for strict and kipping pull-ups so that you can get in the best positions for efficient technique and skills development!
strict & kipping pull-up Breakdown
The strict pull-up requires good shoulder and upper back mobility. When we progress strict pull-ups to the more dynamic kipping pull-up, we will significantly increase the demands on shoulder mobility and technical difficulty.
Shoulder flexion is going to be the biggest limitation in athlete's pull-up mobility. We use the back to wall shoulder flexion test to isolate the shoulders and prevent compensations with the spine. Pay close attention to hand position and to not let your elbows bend during the test.
Addressing shoulder rotation limitations will often create rapid changes in overhead mobility. We'll use this back to wall test to assess your rotation.
The thoracic spine (upper back) is another commonly limited mobility area. This can impact the low back, neck, shoulders, and limit your overhead mobility.
Good kipping requires the ability to open the upper back up.
In kipping, we want to move into a globally extended arch position with the shoulders, upper back, and hips extended.
For athletes with tight hip flexors, we'll often so the legs separate, and the athlete loses tension that reduces their efficiency of movement.